General warm-up: Run 600/Row 750 10m Spiders 12 Army T-push-ups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Dumbbell squats 6 Dumbbell push-ups 20m Farmers carry 6 Dumbbell squats 4 Dumbbell push-ups 20m Farmers...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 250m Rest 1:00 Row 500m Rest 2:00 Row 750m Rest 3:00 Row 750m Rest 2:00 Row 500m Rest 1:00 Row 250m   For total sprint time (Sprint...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 8 T-Push-ups 10 V-ups 10 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 5 Toes-2-bar 5 Abmat sit-ups 1 Wall climb 3 Toes-2-bar 3 Abmat sit-ups 1 Wall climb Bike 15/12 Calories   Conditioning:...Read More

  Conditioning: 3-person team WOD* “The Ape’s 44” Buy-in: 1976 meter row …then… 44 Thrusters (95/63) 44 Pull-ups 44 D-Ball Cleans (100/80) 44 Burpee box jump overs (20″) 44 Toes-2-bar 44 Wall-ball shots (25/20) @ (10/9′) 44 Squat cleans (135/93) 44 Kettlebell swings (72/53) 44 Handstand push-ups 44 Deadlifts (225/153) …then… Sell-out: 122 calories biked...Read More

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More

Flashback to 2014!   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups*   For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a...Read More

  Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time...Read More